Bodyweight Hinge to Shallow Squat
The Bodyweight Hinge to Shallow Squat is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the quads. No equipment needed: it uses just your bodyweight.
Bodyweight Hinge to Shallow Squat Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Quads (quadriceps femoris)
How to do the Bodyweight Hinge to Shallow Squat
Setup
Standing with feet shoulder-width apart, maintain an upright torso and engage your core.
Movement
Hip Hinge: Initiate the movement by pushing your hips backward, keeping your back flat and a slight bend in your knees, lowering your torso until it is nearly parallel to the floor.
Transition: Without pausing, transition into a Shallow Squat by dropping your hips lower while keeping your chest lifted.
Return: Push through your heels to return to the starting standing position. Ensure your weight remains distributed evenly through your feet throughout both phases of the movement.
Key Tips
Keep your spine neutral throughout the transition.
Focus on feeling the stretch in your hamstrings during the hinge portion.
Bodyweight Hinge to Shallow Squat FAQs
What muscles does the Bodyweight Hinge to Shallow Squat work?
The Bodyweight Hinge to Shallow Squat mainly works the glutes & hips and hamstrings, with help from the quads. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Bodyweight Hinge to Shallow Squat?
None. The Bodyweight Hinge to Shallow Squat is a bodyweight exercise, so you can do it anywhere.
Is the Bodyweight Hinge to Shallow Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Bodyweight Hinge to Shallow Squat go on?
It belongs on leg day in a push/pull/legs routine.
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